CrossFit Fringe – CrossFit
A.: Front rack hold (8s HEAVY *110-115%1RM* EMOM x 10 minutes)
B: jerk dip + split jerk (1 rep of each; rest 2:30 x 3 sets)
C.: Metcon (AMRAP – Reps)
16 Minute Alternating EMOM:
1st: 2 Muscle ups + 2 ring dips on 2nd rep
2nd: 6 CTB Pull ups +10 ft HS walk